30 minutes Warm up 5 minutes jog 5 sets of 100 jumps (jumprope) Cross Step Drill (3 sets of 60 seconds) Ball/Cone Drill (3 sets of 60 seconds) Timed Mile Run (Estimated time range of 7-8 minutes) Cross Step Drill (3 sets of 60 seconds) Ball/Cone Drill (3 sets of 60 seconds) 60 minutes Warm up 10 minutes job 10 sets of 100 jumps (jumprope) Ladder drill 10 minutes Number 8 drill Cross Step Drill (3 sets of 60 seconds) Timed Mile Run (Estimated time range of 7-8 minutes) Ladder drill 10 minutes Number 8 drill Cross Step Drill (3 sets of 60 seconds) You like it? Share it: LinkedinTwitterFacebookemail